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All About Stress and IBS

Posted on by Andrew Lowe

Sleep & IBS

Prioritising sleep is an important part of you IBS toolbox. It doesn’t take a rocket scientist to acknowledge that when we have slept well, it’s much easier to deal with life’s stressors and when you haven’t slept well, everything is a little more sensitive.

Sleep is arguably one of the most underrated parts of our daily lives. Its shown to help with athletic performance, weight management, immune function, mental health and yes, IBS symptoms. It’s just as important as nutrition and exercise to good health. Despite this it’s one of the first things to get downgraded when life gets busy. Ultimately sleep is when we “rest and digest”, and poor sleep results in less time to rest and digest, higher levels of stress hormones ultimately leading to worsening IBS

 

How does stress affect your gut?

Our gut is often referred to as the second brain, and with good reason. The gut and the brain are in constant communication via a 2-way super highway known as the gut-brain axis making our gut sensitive to emotions and stress. Our guts produce the majority of melatonin (a key regulator of the sleep wake cycle) and serotonin (the feelgood hormone) and are particularly sensitive to cortisol (the stress hormone). High levels of cortisol reduce blood and oxygen to the gut. We all know about having butterflies in your stomach when you feel nervous, well when you are stressed from lack of sleep or other factors this is exacerbated it can result in bloating, cramps and even diarrhoea or constipation.

 

What can cause stress?

Stress is a very normal part of life and that cortisol release can be a very useful motivator when it comes to exams, getting a promotion at work or pushing your limits in a race. But when it gets a bit out of control you find yourself constantly in that “fight or flight” mode which interferes with relationships, sleep and of course physical symptoms form gut upset.

Triggers for stress are different for everyone, and when it comes to IBS. Stress can exacerbate IBS symptoms and IBS can make you feel stressed or anxious. So, this can become a real “chicken or the egg” scenario.

 

How can sleep help to reduce stress/reduce gut flare ups?

When it comes to sleep and IBS, there is quite a bit of research. We know that:

  • People with IBS can experience worse symptoms when they haven’t slept well1
  • Sleep disorders are common in people with IBS, with up to 55% of IBS suffers reporting sleep disorders2
  • Relaxation techniques like Yoga can be as effective as a low FODMAP diet 3, gut directed hypnotherapy and cognitive behavioural therapy4 significantly improve IBS symptoms
  • Melatonin supplements which regulate sleep may5 help with IBS symptoms

 

Self-care and sleep tips to help manage IBS symptoms and reduce stress:

The research above indicates that there is a link between sleep and IBS, which means prioritising your sleep and some self-care strategies is important and could help you reduce your stress too. The following tips can help you prioritise self-care and manage stress levels:

  • Good sleep hygiene
    • aiming for at least 7-8 hours sleep per night
    • avoiding technology before bed
    • avoiding exercise or food within 2-3 hours of bed
    • limiting caffeine intake and practising relaxation techniques prior to bed time.
  • Get organised by meal prepping and shopping for low FODMAP foods regularly
  • Practise relaxation techniques e.g. yoga, meditation, light exercise. These will calm all the nerves in your body, including the nerve endings in your gut.
  • Stay hydrated
  • Connecting with friends and loved ones

 

 

 

References

  1. Buchanan, D et al (2014) Sleep Measures Predict Next-Day Symptoms in Women with Irritable Bowel Syndrome. https://jcsm.aasm.org/doi/10.5664/jcsm.4038
  2. Wang, B et al (2018) Prevalence of sleep disorder in irritable bowel syndrome: A systematic review with meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985632/#ref6
  3.  Schumann, D et al (2017) Randomised clinical trial: yoga vs a low‐FODMAP diet in patients with irritable bowel syndrome. https://onlinelibrary.wiley.com/doi/full/10.1111/apt.14400
  4. Wilson, s et al (2006) Systematic review: the effectiveness of hypnotherapy in the management of irritable bowel syndrome. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2006.03028.x
  5. Elsenbruch, S (2005) Melatonin: a novel treatment for IBS? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1774680/

Vegetarian on a Low FODMAP Diet

Posted on by Andrew Lowe

Vegetarian on a Low FODMAP Diet

Are you vegetarian and looking to trial a low FODMAP diet for IBS? With a few considerations, it is possible to follow a nutritionally-balanced low FODMAP vegetarian diet. Here are some tips:

Seek out expert help. Working with a FODMAP-trained registered dietitian can be beneficial for anyone following a low FODMAP diet, but it can be especially helpful if you are also following a vegetarian or vegan lifestyle. One of the biggest problems people can face on the low FODMAP diet is the lack of diversity in their diet and lack of balanced meals. A trained dietitian can help you easily navigate the low FODMAP diet, avoid unnecessary food restrictions, and prevent potential nutrient deficiencies.

Focus on low FODMAP foods with key nutrients. With proper planning, it is possible to eat a nutritionally-balanced low FODMAP vegetarian diet. A few of the nutrients requiring extra attention when following a low FODMAP vegetarian diet include protein, iron, and calcium.

Protein

Legumes like beans, lentils, and soybeans are common sources of protein for many vegetarians. Many of these legumes are high in FODMAPs and limited on the low FODMAP diet. Fortunately, there are other low FODMAP vegetarian protein options* to choose from including:

  • Firm tofu and tempeh
  • Lactose-free milk and yogurt
  • Low lactose cheeses like cheddar, feta, and Swiss
  • Peanut butter
  • Nuts like walnuts, pecans, and macadamias
  • Seeds like chia, flax, hemp, pumpkin, and sunflower
  • Whole grains like quinoa, brown rice, and polenta
  • Eggs

Some forms of processing can help reduce the FODMAP content of some FODMAP-containing foods. For example, canned chickpeas and lentils have lower FODMAP levels than chickpeas and lentils that were cooked from scratch.

Iron

The plant-based form of iron (non-heme iron) is not absorbed as efficiently as iron from animal sources (heme iron). You can increase the absorption of plant-based iron by pairing it with a low FODMAP source of vitamin C like oranges, kiwifruit, strawberries, bell peppers, or tomatoes. Some low FODMAP vegetarian sources* of iron include:

  • Firm tofu and tempeh
  • Spinach
  • Pumpkin seeds
  • Quinoa
  • Canned lentils and chickpeas
  • Eggs

Calcium

Lactose-free milk products are low in FODMAPs and can help you meet your calcium needs. If dairy is not a part of your diet, include plant-based alternatives that are low in FODMAPs like fortified almond milk, firm tofu, and dark leafy greens like kale, spinach, and collard greens.

Some delicious low FODMAP vegetarian snacks and recipes include:

 

*Low FODMAP serving sizes for all of the foods mentioned may be found using the low FODMAP phone apps from Monash University and the FODMAP Friendly Food Program.

Healthy Snacking on the Low FODMAP Diet

Posted on by Andrew Lowe

Healthy Snacking on a Low FODMAP Diet

Often finding the right snack can be difficult, especially when eating on the low FODMAP diet. It is important to plan these snacks along with your meals to ensure you are following the diet properly. Be sure to read nutrition labels to avoid all FODMAP containing ingredients such as honey, high fructose corn syrup, sugar alcohols, and fruit juices such as pear and apple.  Click HERE to read our guide to low FODMAP label reading.

When planning your snacks, a good rule of thumb for building a nourishing option that will re-fuel you with energy, is to pair protein with a carbohydrate or fruit.

Here are my top tips, and simple ideas for a balanced and nutritious snack option, that adhere to the low FODMAP diet:

Fruits and vegetables:

Not all fruits and vegetables are off limits on the low FODMAP diet. Some great fruit options include unripe banana, a clementine orange, grapes, kiwi fruit and strawberries. Click here to download our printable guide to high and low FODMAP foods.

Vegetables that are great on the go and store well include slices of bell pepper/capsicum, carrots, cucumber slices, edamame and kale chips.

Adding protein:

Protein helps you feel full and will satisfy your appetite for a longer period of time than a sugary snack. It is easy to add protein to your everyday snacks with some of the following options:

  • Hard boiled eggs
  • Nut butters
  • Tuna
  • Mixed nuts and seeds
  • Lactose free cheese and yogurt

Boost nutrition with carbohydrates:

Top rice cakes with peanut butter and slices of unripened banana. Combine lactose free cheese with rice crackers.

Bake a loaf of low FODMAP bread at the beginning of the week and enjoy nutritious sandwiches filled with meats and veggies. Other great sources of carbohydrates include potato chips (I recommend sea salt flavoured chips to avoid added high FODMAP flavourings), and oatmeal (1/2 cup).

Snack Prep

We all make the silliest FODMAP slip ups when we are hungry and want to reach for something satisfying and easy. A little bit of preparation will go a long way and having a delicious baking session before a busy week is a great way to stay on the straight and narrow. Some of my favourite low FODMAP recipes are:

Getting all your nutrients on a low FODMAP diet

Posted on by Andrew Lowe

Getting all your nutrients on a low FODMAP diet

The elimination phase of the low FODMAP diet can be quite restrictive and, unless you are following it under the guidance of a dietitian specialised in this area of GI nutrition, your diet may be lacking in a few important nutrients. According to research studies by Monash University and other institutions, the nutrients of biggest concern are calcium, iron, and dietary fibre.

Here are a few tips on how to how to make sure that you don’t fall short in these important nutrients.

Calcium may be inadequate as many people believe the low FODMAP diet is a lactose-free diet and stop eating dairy products. The truth is that you need to eat a low-lactose diet and can enjoy lactose-free dairy products such as milk, yogurt and also some kinds of hard cheeses. If you are allergic to milk protein or follow a vegan diet, you can still meet your calcium needs by drinking calcium-fortified almond or hemp milk, eating calcium-set tofu, calcium-rich vegetables (bok choy and kale) and nuts and seeds such as almonds, Brazil nuts, and chia seeds.

Iron – to meet your needs, try to incorporate low FODMAP serving sizes of canned lentils and chickpeas, soy products (firm tofu, tempeh), nuts and seeds, and some red meat (if it’s part of your diet). Low FODMAP grains like quinoa, millet, and small amounts of oats are also a good source of iron. As are certain low FODMAP vegetables such as kale, chard, spinach, bok choy, and broccoli.

Fibre can be low if you are not eating enough whole grains, legumes, and/or fruits and vegetables. The recommendation for people with IBS is similar to that for the general population, which is to aim for 25-30 g of fibre per day. Some of the foods mentioned above as being rich in calcium and/or iron are also fibre powerhouses. Having low FODMAP serving sizes of: oats (4 g) with kiwi (2 g) for breakfast; canned lentils (3 g) for lunch in a salad; chia seeds (8 g) for a snack (for example, a chia pudding); and a stir-fry with broccoli (2 g), half a red bell pepper (3.5 g – also FODMAP-free), over a cup of cooked quinoa (5 g) for dinner will more than meet your daily needs for fibre.

A sample FODMAP friendly shopping list

Posted on by Andrew Lowe

A sample FODMAP friendly shopping list

When it comes to starting the Low FODMAP Diet, a bit of planning can go a long way. A simple shopping list can make the difference between a stressful grocery shop and a great one, where you leave excited about all the delicious food you’ve bought to eat.

To start your first low FODMAP shopping list, set aside some time to think about what meals you’d like to eat in the weeks ahead. Look through low FODMAP cooking books, visit websites such as Lo-Fo Pantry for recipe inspiration and go over your list of low FODMAP foods . Your chosen meals don’t have to be set in stone, but having a meal plan for the first few weeks that you can fall back on can help make sticking to the diet so much easier.

As a general rule, try and avoid pre-packaged, processed foods such as frozen meals as many of them contain spices such as onion and garlic, milk and added fructose. You also don’t need to buy lots of fancy free-from products. Instead, concentrate on basing your meals on naturally low-FODMAP foods such as those in the list below.

There are also a number of brands who have created low FODMAP products that you can get your hands on, such as the Lo-Fo Pantry range of flours! Many of these products are certified Low FODMAP by FODMAP Friendly (a product testing and certifying body) or Monash University so you know that they’re safe to eat.

In our increasingly busy world, many of us also shop online for ease and have our food shopping delivered to our door. Shopping in the supermarket for the first few weeks can be another way to get low FODMAP recipe inspiration. It’s much easier to read labels on products too.

Create a pantry full of tasty and nutritious options low FODMAP options, so you feel far from restricted.

A sample FODMAP friendly shopping list

 Vegetables/herbs

Spinach, potatoes, courgette, aubergine, ginger, kale, carrots, bell peppers, parsnips, radish, fresh herbs – sage, basil, thyme, chives, cucumber, lettuce

Fruit

Lemons and limes, oranges, strawberries, blueberries, raspberries, pineapple, cantaloupe melon, passion fruit

Dairy/dairy alternatives

Almond milk, butter, feta cheese, swiss cheese, cheddar cheese, mozzarella, butter

Protein sources (stick to plain, fresh meat, poultry and fish without any added marinades which might include ingredients such as onion or garlic)

Chicken, meat, fish, firm tofu, eggs

Breads and grains

Polenta, gluten free pasta, gluten free bread, millet, oats, rice, rice noodles, quinoa

Nuts and seeds

Walnuts, flaxseeds, sunflower seeds, peanuts, macadamia nuts

Store cupboard

Anchovies, capers, spices – mustard seeds, smoked paprika, extra virgin olive oil, coconut oil, tinned lentils and chickpeas (can be easier on the gut because the FODMAPs leach out into the liquid), mustard, peanut butter, miso paste, white wine vinegar, tamari, peppermint tea, Lo-Fo Pantry plain flour, bread flours, and baking mix.

Sugars and confectionary

Dark chocolate, light brown sugar, pure maple syrup

 

Please note that I am not a medical or FODMAP nutritional professional and that this is not a complete list of low FODMAP ingredients but a guide. Check out the Monash University or FODMAP Friendly smartphone apps – my go to resources – for the latest research on individual foods.

Guide to low FODMAP label reading

Posted on by Andrew Lowe

Guide to low FODMAP label reading

Reading food labels can be a tricky business full stop, but decoding them whilst following the Low FODMAP Diet can be even more distressing.

Whether you’re eating out, searching for a sauce, or are in a rush on your lunch break and need to grab something quick, FODMAPs are present in so many different prepared foods and it can be hard to know where to begin. Ingredient lists are often a full paragraph long and regularly contain different and rather complicated chemical names, leaving you confused, frustrated and more likely to give up and grab something you shouldn’t.

So what can you do to help make it easier?

The list of high FODMAP ingredients commonly found in prepared foods is a long one, so instead of overwhelming yourself trying to remember every possibility, start by being aware of these most common high FODMAP culprits:

  • Sweeteners such as honey, high fructose corn syrup and agave
  • Wheat, barley or rye
  • Sugar alcohols ending in ‘-ol’ such as sorbitol, mannitol and xylitol
  • Onion and garlic, as well as onion/garlic salt or powder. Packets might also have ‘spices’, ‘natural flavours’, or ‘flavours’ written vaguely
  • Fibres including inulin and chicory root
  • Fruit juice concentrates, or purees made from high FODMAP foods such as apples or pears

Items such as cereal bars, pre-prepared sandwiches or ready meals, chewing gums, medicines, sauces, stocks, yogurts, ‘free-from’ products, marinated meats, breakfast cereals and jams are often common sources of sneaky high FODMAP ingredients. Take extra care when looking at the labels of these.

Remember that ingredients on food labels are listed in order of weight. So the first ingredient listed is in the highest quantity and the last ingredient listed is in the lowest quantity. When your gut is feeling better and you’re starting to re-introduce higher FODMAP foods, you may choose to eat products which have high FODMAP ingredients such as onion powder listed right near the end. As always, it’s recommended to go slowly and try foods that are new to you in small amounts to see how you tolerate them. It might be delicious but you can eat more later!

Whilst label reading is a really important way to spot FODMAPs, be aware that high FODMAP ingredients aren’t always easy to identify. Even if you find a product that looks like it would be safe, go easy and use trial and error to confirm that you are able to tolerate it.

Look out for products that are certified Low FODMAP by FODMAP Friendly (a product testing and certifying body with a green logo) or Monash University (a blue logo) so you can be sure they’re safe to eat.

Don’t expect to be a perfect shopper from the start! If you’re new to the Low FODMAP Diet, be patient with yourself and allow extra time for label reading when you’re out grocery shopping or picking up some lunch on the go. Over time reading labels will become easier and you’ll build up a bank of go-to products you know work for you and your gut.

Disclaimer: Please note that I am not a medical or FODMAP nutritional professional. I am simply sharing my own experiences and tips on this post. The table above is not exhaustive.

Beginners guide to the elimination phase

Posted on by Andrew Lowe

Beginners guide to the elimination phase

Information surrounding the Low FODMAP Diet can be complicated and as a result misconceptions often arise. A common misunderstanding is that once on the diet, all FODMAPs should be avoided long-term, but (as you might be pleased to know), this isn’t true at all!

The Low FODMAP Diet can be split into three phases:

1) the elimination phase

2) the re-challenge/reintroduction phase

3) the maintenance phase

In this article, we’re going to break down the elimination phase, which is the only time where all foods high in FODMAPs should be strictly avoided. Two to six weeks  long, the goal of this initial phase is to identify that it is indeed foods high in FODMAPs that are causing your gastrointestinal symptoms. All high FODMAP foods need to be removed from your diet and the focus placed on eating low FODMAP foods instead. Ideally, significantly reducing the amount of FODMAPs you eat should significantly reduce your IBS symptoms. Some people might feel better in the first week, while others can take longer – it’s important to remember that everybody’s different.

It’s recommended that the elimination phase continues only for 2-6 weeks while you gain symptom control. Think about it as if you’re giving your gut a lovely holiday; a break from food that might be irritating it. Once your symptoms are under control you can then start the next phase: reintroduction, with the guidance of your dietitian. It’s really important that some high FODMAP foods are reintroduced back into your diet as they’re super important for long term gut health. As a general rule: the more diverse your diet is, the healthier your gut is likely to be.

Starting the elimination phase can be daunting, but it doesn’t have to be! Here are five tips to help give you a great start on your FODMAP journey:

  • Set up a food, mood and symptom journal. This can be a really useful tool to help to identify triggers; whether they might be as a result of a food, mood or both. Symptoms can appear up to 48 hours after you eat, so it’s a great way to help keep track of them.
  • Download a FODMAP smartphone app (such as the Monash University or FODMAP Friendly apps) and do your research. Understanding the diet and exactly how your digestion works can be really empowering and help you feel more in control. If you’re working with a doctor or dietitian they should have given you some information too.
  • Have a clear out. That’s not to say you should throw all high FODMAP containing foods away – especially if you’re living with others. But it might help to create a section in the kitchen that’s yours, whether that’s a cupboard, or a shelf on the fridge. Know that it’s your food safe space that you can return to in confidence.
  • Get your shopping list at the ready. Although you’re avoiding high FODMAP foods for two to six weeks, this part of the diet is not about deprivation. Be prepared with delicious low FODMAP foods that you can eat, so you’re not tempted to munch on something you’re meant to be avoiding.
  • Have some go-to recipes and put together a meal plan! You don’t have to stick to either rigidly, but starting with a solid base can help make things feel more manageable.

Good luck. You’ve got this!

Disclaimer: Please note that I am not a medical or FODMAP nutritional professional. I am simply sharing my own experiences and tips on this post. Everybody is different and this is a guide to help explain this phase of the diet.

5 top tips for travelling on the Low FODMAP Diet

Posted on by thien

5 top tips for travelling on the Low FODMAP Diet

The Low FODMAP Diet can feel really restrictive, especially on the elimination phase, and can be tough to stick to when you’re cooking for yourself at home.

Throw in a new environment, maybe with a journey overseas, different cuisines and a language barrier to boot and it’s no wonder travelling can be a trigger for those of us with a sensitive gut!

So after many years of experience, I wanted to share some of my top tips and tricks for travelling on the Low FODMAP Diet, to help keep your tummy happy and your mind free and able to have the trip of a lifetime.

  1. Do a bit of research before you go. I love to discover new places when I’m away but travelling on the Low FODMAP Diet can be made so much easier through a bit of prep beforehand. Find out what’s in some of the most popular local dishes and see if you can locate one restaurant you think might be suitable in case you need to call on it last minute. I’ve also had friends print out their key triggers in the local language on a small card they can carry in their bag, in case they need to make it really clear to restaurant staff the foods they’re trying to avoid.
  2. Pack snacks. From the get-go, have an emergency stash of low FODMAP foods with you. Some of my favourite non-perishable goods include crisp-bread, flapjacks and wraps, while a couple of sachets of instant porridge oats stashed away in my luggage are my secret weapon if I need a simple breakfast that’s full of fibre. I also love making my own snacks that I know are suitable for the journey, such as Cheese Straws, Savoury Crackers or Salted Chocolate Chip Peanut Butter Cookies. There’s a good chance your fellow travellers will love you for making them too!
  3. Take advantage of self-catering facilities in AirBnB’s, apartments and hostels. Eating out all the time on holiday is GREAT, but it can be heavy going on your tummy – plus get expensive! Cooking yourself or with your travelling companions is not only a great way to have some control over your meals but is a wonderful opportunity to explore the local produce too. Go to Markets, talk to the locals and enjoy a seasonal FODMAP-friendly feast that you can be proud to have made.
  4. Carry those emergency essentials. If you are struck by symptoms of IBS, the last thing you want to be doing is spending your time hunting down a pharmacy for any needed medication. I have a small bag with my go-to’s that I always carry with me (even when I’m not travelling) so I know I’m prepared, just in case.
  5. Don’t let IBS and the diet take over your travels! It can be tough, but there’s no point in worrying about the unknown. Try and plan ahead so that you’ve done everything you can and then all that’s left to do is relax and enjoy yourself. Plus, while holiday and travel stress can be a trigger for IBS symptoms in some people, others feel more relaxed and so are able to tolerate more foods away that might usually be problematic. As always, everybody is different, so learn what works for you.

 

What tips do you have? Let us know!

Let’s talk about stress, baby.

Posted on by thien

Let’s talk about stress, baby

We’ve all experienced stress at some point in our lives. Jobs, friends, family, relationships, health, money, wellbeing; the list of potential triggers could go on.

But although stress is near impossible to avoid, it is possible to try and manage. Most importantly, the impact it has on our minds and bodies, for those of us who suffer from a sensitive gut.

Stress produces a hormone, called cortisol, which when chronically elevated can have big effects on weight, immune function, and, you’ve got it – IBS.  The mind-gut connection is so strong that extreme stresses in our lives can directly cause our physical IBS symptoms to appear out of nowhere, or worsen. In turn, these physical symptoms and changes in our guts can affect the way we feel, increasing our anxiety and stress. It can be a tricky and frustrating cycle, that many of us know well; but just being aware of the connection can help.

Everybody is different, and what works for one of us might not for another; but the great news is, is that alongside food choices and the Low FODMAP Diet, there are lots of options out there that can help manage IBS symptoms and stress. Here’s my list of five day-to day techniques that I’ve found incredibly useful:

  • Talk to others. Whether it’s friends, family, or bloggers online, know that you’re not alone. I remember skimming Facebook groups and being amazed at some of the posts from people who were going through the exact same thing! The online community can be a wonderful support.
  • Keep not only a food and symptom diary, but a mood diary as well. The physical act of writing down the whirring thoughts and emotions in your head on to paper can help take some of the pressure off, as well as help you to identify areas in your life where stress is a trigger.
  • Sleep, sleep, sleep. I’ve never been very good at getting a good night sleep and it’s something I’ve really had to work hard at over the years – but I know both my mind and gut feel so much better when I’ve had enough rest. Read a book or take a bath to wind down in the evenings and step away from screens for a while before bed too. Start making sleep a priority.
  • Move your body! Regular exercise can lift your mood and make you feel good, as well as relax you and decrease the symptoms associated with anxiety. Doing yoga or going for a long walk is a great way to help get your digestion grooving and I find absurdly leaping and dancing around the kitchen whilst washing up with my housemates helps too.
  • On that note, get cooking! Doing therapeutic and creative tasks such baking are a fab way to de-stress. Have a break from thinking about everything else, and focus on the task ahead – such as making this zesty Lemon and Yogurt Cake, or these Olive and Thyme Rolls. It’s even better when you get something delicious to eat at the end too.

Over time I’ve tried to change the way I think about stress and my gut and symptom flare-ups and I’d love for you to join me. Think of them as a warning system, telling you to ease up when you’re trying to do lots of things at once. It’s not your body attacking you but helping you to identify stress instead, so listen to it!

Celebrations on the Low FODMAP Diet

Posted on by thien

Celebrations on the Low FODMAP Diet

I love getting together with my family and friends and from big barbeques in the summer; right through to feasts at Christmas, food always plays a big part in the event.

When you’re on the Low FODMAP Diet however, it can be easy to feel isolated when you can’t enjoy the same food as everyone else. There’s also nothing worse than feeling like you’re making trouble for hosts, by bringing your intolerances along to the party, having to ask lots of questions and seeming fussy.

But this doesn’t have to be the case! You deserve to eat delicious dishes just the same as everybody else and with a few conversations and a bit of preparation in the kitchen, can do just that.

If somebody else is throwing the celebration, I’ll always the host if I can bring a suitable dish to their party, so that I’ll have something to eat in the event everything else is packed full of FODMAPs. Whether it’s a distant friend or a close family member, a quick phone call or text is all it takes to explain your situation. They’ll want you to enjoy yourself, so be patient and open and it might be that with a few easy switches they can adapt planned dishes so that you can eat more than before.

If you’re hosting, you’ve got a lot more space to play. Experiment with dishes you love and show others that eating low FODMAP doesn’t have to be bland or boring! Start new food traditions that your family and friends will remember.

Here are some of my favourite low FODMAP recipes for different occasions that are guaranteed to please a crowd.

Lo-Fo Pantry Chocolate Cake. Nothing bad can come from having a last-minute chocolate cake recipe up your sleeve. Whip this baby out for birthdays, graduations and unexpected dinner parties.

Lo-Fo Pantry 4th of July Butter Cake. Throwing a party for Independence Day? Try this 4th of July cake that tastes so delicious your guests will struggle to believe it’s not from a bakery. Old Glory never looked so good!

Lo-Fo Pantry Pumpkin Pie. The whole family can enjoy this classic, creamy, sweet-savoury dessert at your Thanksgiving feast. Try topped with whipped coconut cream or lactose-free ice-cream.

Lo-Fo Pantry Baked Doughnuts. I love puddings that people can help themselves too. Decorate these with different icings, or offer different dipping sauces to make them extra special.

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